For those capable and ready for it:
Testing:
-- 15 Min...Find 1 Rep Max (ish) -- Power, Full Clean or Clean and Jerk...your choice.
-- 15 Min...Find 1 Rep Max (ish) -- Power or Full Snatch
*Keep in mind, this isn't a contest...there's no prize money...don't be stupid attempting something beyond your capabilities...hence the "ish." If you hit a 10 # PR for instance, decide whether it would be alright to stop there or not. Odds are you won't need the full 30 Minutes to find them both.
Then: Pick 3 to 4 skills to test for 1 Minute. This could be Max Du's, pullups, pushups, MU's, Ring Dips, single unders, calorie row, KB swings box jumps etc. You could even do a 3 attempt max, unbroken wallballs.
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For the newer athletes...and there's no small number of you...some of you might want to do a 3 rep or 5 rep max DL, Press, Push press, or Push jerk, Back Squat etc. Keep in mind...if you're not completely comfortable with a movement...pick something else. But, as you all have come to learn...you often need an approximate idea as to a # to use for percentages. You can also choose several of the skills to do 1 minute tests on.
As well, a number of you are at or near that one month point where it's time to redo the baseline test. You're likely going to see a pretty big improvement over your previous time.
Testing:
-- 15 Min...Find 1 Rep Max (ish) -- Power, Full Clean or Clean and Jerk...your choice.
-- 15 Min...Find 1 Rep Max (ish) -- Power or Full Snatch
*Keep in mind, this isn't a contest...there's no prize money...don't be stupid attempting something beyond your capabilities...hence the "ish." If you hit a 10 # PR for instance, decide whether it would be alright to stop there or not. Odds are you won't need the full 30 Minutes to find them both.
Then: Pick 3 to 4 skills to test for 1 Minute. This could be Max Du's, pullups, pushups, MU's, Ring Dips, single unders, calorie row, KB swings box jumps etc. You could even do a 3 attempt max, unbroken wallballs.
-------------
For the newer athletes...and there's no small number of you...some of you might want to do a 3 rep or 5 rep max DL, Press, Push press, or Push jerk, Back Squat etc. Keep in mind...if you're not completely comfortable with a movement...pick something else. But, as you all have come to learn...you often need an approximate idea as to a # to use for percentages. You can also choose several of the skills to do 1 minute tests on.
As well, a number of you are at or near that one month point where it's time to redo the baseline test. You're likely going to see a pretty big improvement over your previous time.
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